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4 Day Strength Training (U/L Split!)

by Chris F.
1 athletes joined

Program Description

This strength training program is for bodybuilders and young athletes you want to build strength. This is a free solid panned workout that I made. Hope it helps

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 26, 2025 12:29
  • Last Edited
    Jul 03, 2025 05:16

Summary

Unlock your strength potential with this comprehensive 4 Day Strength Training program, designed for a 7-week journey to build muscle and enhance performance. Utilizing an upper/lower split, you'll engage in targeted workouts four times a week, focusing on compound lifts and isolation exercises to maximize gains. With a full gym setup, you’ll tackle everything from barbell squats to weighted pull-ups, ensuring a well-rounded approach to strength training. Get ready to push your limits and transform your physique!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Pull-Up (Weighted)
4
5-8 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Pull-Up (Weighted)
4
5-8 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Pull-Up (Weighted)
4
5-8 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Pull-Up (Weighted)
4
5-8 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Pull-Up (Weighted)
4
5-8 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Pull-Up (Weighted)
4
5-8 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Bench Press (Barbell)
2
4-6 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
Hammer Curl (Cable)
1
6-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Squat (Barbell)
3
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Squat (Barbell)
3
4-6 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Squat (Barbell)
3
4-6 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Squat (Barbell)
3
4-6 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Squat (Barbell)
3
4-6 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
3
10-15 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Squat (Barbell)
3
4-6 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
1
4-6 reps
4-9 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 10
4
Dip (Weighted)
2
5-8 reps
RPE 10
5
Lat Pulldown
2
8-12 reps
RPE 10
6
Preacher Curl (Machine)
1
10-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
4-8 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Skull Crusher (EZ Bar)
3
6-8 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
4-8 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Skull Crusher (EZ Bar)
3
6-8 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
4-8 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Skull Crusher (EZ Bar)
3
6-8 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
4-8 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Skull Crusher (EZ Bar)
3
6-8 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
4-8 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Skull Crusher (EZ Bar)
3
6-8 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
4-8 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Skull Crusher (EZ Bar)
3
6-8 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
5
8-12 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Deadlift (Barbell)
2
3-5 reps
RPE 10
4
Front Squat (Barbell)
3
4-6 reps
RPE 10
5
Goblet Squats (Cable)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
7
Preacher Curl (Machine)
2
10-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
5
8-12 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Deadlift (Barbell)
2
3-5 reps
RPE 10
4
Front Squat (Barbell)
3
4-6 reps
RPE 10
5
Goblet Squats (Cable)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
7
Preacher Curl (Machine)
2
10-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
5
8-12 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Deadlift (Barbell)
2
3-5 reps
RPE 10
4
Front Squat (Barbell)
3
4-6 reps
RPE 10
5
Goblet Squats (Cable)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
7
Preacher Curl (Machine)
2
10-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
5
8-12 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Deadlift (Barbell)
2
3-5 reps
RPE 10
4
Front Squat (Barbell)
3
4-6 reps
RPE 10
5
Goblet Squats (Cable)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
7
Preacher Curl (Machine)
2
10-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
5
8-12 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Deadlift (Barbell)
2
3-5 reps
RPE 10
4
Front Squat (Barbell)
3
4-6 reps
RPE 10
5
Goblet Squats (Cable)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
7
Preacher Curl (Machine)
2
10-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
5
8-12 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Deadlift (Barbell)
2
3-5 reps
RPE 10
4
Front Squat (Barbell)
3
4-6 reps
RPE 10
5
Goblet Squats (Cable)
3
8-10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
7
Preacher Curl (Machine)
2
10-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@10
3
Pull-Up (Weighted)
4 Sets
5-8 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Face Pull
3 Sets
12-15 Reps
@10
7
Single Arm Rear Delt Fly (Cable)
2 Sets
12-15 Reps
@10
Day 2
1
Single Leg Calf Raise (Weighted)
3 Sets
10-15 Reps
@10
2
Squat (Barbell)
3 Sets
4-6 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
5
Leg Extension
3 Sets
10-12 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@10
7
Hammer Curl (Cable)
2 Sets
6-8 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
4-6 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Dip (Weighted)
3 Sets
4-8 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Skull Crusher (EZ Bar)
3 Sets
6-8 Reps
@10
6
Face Pull
3 Sets
12-15 Reps
@10
7
Single Arm Rear Delt Fly (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Single Leg Calf Raise (Weighted)
5 Sets
8-12 Reps
@10
2
Lying Leg Curl
3 Sets
10-12 Reps
@10
3
Deadlift (Barbell)
2 Sets
3-5 Reps
@10
4
Front Squat (Barbell)
3 Sets
4-6 Reps
@10
5
Goblet Squats (Cable)
3 Sets
8-10 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
@10
7
Preacher Curl (Machine)
2 Sets
10-12 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10